Serratus Anterior - The boxer’s muscle that’s not just for boxers

Serratus Anterior

 

This week we will be looking really cool superhero sounding muscle, the serratus anterior. More than just the ‘boxer’s muscle, it is a fan-shaped muscle which wraps around your rib cage. It is often neglected but can be a source of restricted movement if it has issues.[i]

 

Photo by jacoblund/iStock / Getty Images
Photo by jacoblund/iStock / Getty Images

What does the serratus anterior do?

Known as the ‘boxer’s muscle because boxers often have very defined serratus anterior muscle that are clearly visible, but it is more important than that. It help to move and mobilise the arm help helping to:

  • Lift our arms above our shoulders/head,

  • Push and pull,

  • Extend the arm when punching (hence boxer’s muscle),

  • Stabilised the shoulder blades,

  • Improve posture, and

  • Expand and support our ribs while inhaling.[ii]

Photo by Zlatko_Ruskovsky/iStock / Getty Images
Photo by Zlatko_Ruskovsky/iStock / Getty Images

 

What causes serratus anterior issues?

Serratus anterior issues can be caused by,

  • Tension,

  • Stress,

  • Injuries, and

  • Overuse.[iii]


Over use often occurs in sports with repetitive arm motions such as

  • Swimming,

  • Weight lifting, or,

  • Tennis.[iv]

Photo by nd3000/iStock / Getty Images
Photo by nd3000/iStock / Getty Images

 

Additionally, as with many of these muscles, extending sitting with our shoulders rounded can lead to tight and weak serratus anterior muscles.[v]

 

Photo by AntonioGuillem/iStock / Getty Images
Photo by AntonioGuillem/iStock / Getty Images

 

What happens when our serratus anterior muscles are weak?

When there are issues with our serratus anterior, this can lead to,

  • Back pain,

  • Shoulder pain,

  • Poor armpit circulation, 

  • Arm numbness,[vi]

  • Chest pain,

  • Difficulty in breathing deeply,

  • Shoulder blade pain, and

  • Sensitivity.[vii]

Photo by Six_Characters/iStock / Getty Images
Photo by Six_Characters/iStock / Getty Images

So I have tight or weak serratus anterior muscles, what can I do about it?

Of course, if you are experiencing pain, it is best to rest and see a health care professional. Especially if you are experiencing difficulty breathing or chest pain (in which case, consider if emergency services are an appropriate option). 

Here are some exercises which can also help with tight or weak serratus anterior muscles.

 

Mobility

Shoulder Rolls

  1. Stand up straight

  2. Roll your shoulders in a backward circular motion for 5 rotations

  3. Then do 5 rotations forward

400x400_Exercises_to_Relieve_Upper_Back_Pain_Shoulder_Roll.gif

 https://www.healthline.com/health/fitness-exercise/upper-back-pain-exercises#10-stretches

 

Self-Myofascial Release / Self-Massage

Lat Roll

  1. Lie on your side

  2. Put the rolling in your arm pit area.

  3. Roll forward and backward.

  4. Use the height of your butt to adjust the pressure (the higher your butt, the more pressure)

 https://youtu.be/fmY0e2fiACM

 

Yoga

Cobra Pose

  1. Lie on your front

  2. Place your hands at your armpits.

  3. Draw your shoulders down toward your butt.

  4. Slowly draw your shoulders away from the ground and toward your butt.

  5. Gently push up with your hands.

  6. Include lifting our head but keep your chin tucked.

  7. Only go as far as you do not experience any lower back pain/strain. Do not force the movement with your hands (you can momentarily lift your hands to check this).


https://thumbs.gfycat.com/ViciousVelvetyJaeger-mobile.mp4

 

Cat-Cow pose

  1. Start on all fours (tabletop position). Hips over knees. Shoulders of elbows.

  2. Inhale. Starting from the pelvis. Tilt the tailbone up. Let you stomach sink. Pull your chest forward. Lift  your head.

  3. Exhale. Tilt tailbone down. Draw your belly button to your spine. Round the spine. Chin to chest.

  4. Repeat as you breathe.

 

https://youtu.be/nf67wOK8uaQ

Conclusion

The boxer’s muscle (serratus anterior) is not just for boxer’s. It helps us reach overhead which means when it is tired and weak it can result in back, shoulder and neck pain. Sitting and repetitive exercises like tennis or swimming can often lead to these muscles being tight and weak. These mobility, self-massage and yoga exercises can help.

You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.

The EVERYDAY can lead tight or weak boxer’s muscles.

Come to Recharge and Move BEYOND the EVERYDAY.

 





[i] https://www.cmsfitnesscourses.co.uk/blog/muscle-of-the-month-serratus-anterior/

[ii] https://www.cmsfitnesscourses.co.uk/blog/muscle-of-the-month-serratus-anterior/

[iii] https://www.healthline.com/health/serratus-anterior-pain#symptoms

[iv] https://www.healthline.com/health/serratus-anterior-pain#symptoms

[v] https://pottsvillephysio.com.au/tag/neck/

[vi] https://www.cmsfitnesscourses.co.uk/blog/muscle-of-the-month-serratus-anterior/

[vii] https://www.healthline.com/health/serratus-anterior-pain#symptoms

 

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